Soy and Sesame Seed Grilled Salmon

Salmon is one of the top 10 power foods and should be eaten 1-2 times a week.  I make this dish every week not only because it is one of my favorite meals (Joey's as well) but because Salmon can be eaten without the fear of to much murcury.  It is also a great source of protein, healthy fats, and just 4 oz. provides a whole days worth of vitamin D. There is not a whole lot of others foods that have as many health benefits as Salmon. 

I like to buy a large piece each week fresh from the sea food counter a day or two before I am going to cook it.  Frozen fish just doesn't tastes as good to me.  I look for a piece that will be enough to serve myself and my husband as well as have enough for to put on a salad for lunch later that week. 
This recipe can be prepared and on the table within 30 min. 

1.  Put foil down on a baking dish.  Spray with olive oil.  Put salmon on top of the foil.
2. Mix in a small bowl 1 tbsp. minced garlic and about 1\2 (depending on the size of your filet) cup of light soy sauce. Pour over fish.
3. Sprinkle ground pepper and Sesame seeds on top of fish. Bake or grill for about 20  min or until done. 
*Serve with some green veggies and a side of  brown rice or whole wheat couscous.

Back in Action!

Last week was rough.  I had a terrible cold..its still hanging around, but since I can't take any med's I think it  makes me feel worse than a normal cold!  I feel much better this week though! Today I walked 3 miles and feel even better than I did before my walk.  With this nice weather its hard not to be outside soaking it in. 


Lately I have really been wanting Italian food.  I usually don't eat pasta a whole lot because lets face it most Italian dishes are not very figure friendly and usually after eating white pasta your blood sugar spikes so high you feel like crap when you are done eating! I found this recipe for Couscous Casserole in Parents magazine.  Its a Mark Bittman Simple Suppers Meal.  I made a few changes to make it even cleaner.  This dish was so amazingly good and easy to prepare I think I like it even better than regular full fat lasagna.  I think even picky eater kids would enjoy this one (and they won't even know its healthy). 

COUSCOUS CASSEROLE (serves 6)

Ingredients:

2 tablespoon olive oil

1 tablespoon minced garlic

1 med. onion chopped

1 lb. 99% lean ground turkey or chicken

2 med. zucchini thinly sliced

1\4 cup low sodium free range chicken broth or water

4 cups light pasta sauce

1\2 cup whole wheat Couscous

Fresh Parmesan cheese

1. Heat oven to 400.  Spray a 2 quart baking dish with cooking spray. Put 1 tbsp. oil in skillet in med-high heat.  Add onion and garlic, cook about 5 min. Add meat and stir; sprinkle with sea salt and pepper.  Cook until meat is no longer pink. Set aside. 

2.  Put Zucchini slices on baking sheet. drizzle with remaining olive oil; sprinkle with salt and pepper. Roast in oven about 8min. Remove, set aside reduce oven to 350. 

3. Put broth, and pasta sauce in sauce pan over med-high heat and bring to boil.  Stir in couscous, cover, and turn off heat.  let sit about 10 min. 

4. Spoon a thin layer of couscous mixture into the bottom of the prepared pan; top with zucchini then some meat.  Repeat until you have used all the ingredients, finishing with couscous.  Sprinkle with Parmesan cheese Bake 25 min. 

Nutrition per serving: 387 Calories 20g Protein, 32g Carbs

Mondays Fun Days: Legs and Arms

Today was such a beautiful day outside.  I was so tempted to walk outside, but after walking all weekend I figured today would be a leg and arm workout.  So glad I did! There is  Nothing like finishing a strength  training workout feeling so strong and inpowered!

Step ups on bench holding 10lb dumbbells 3x15
Plies Squats 3x20
Alternated Dumbbell bicep curls 15lbs 3x15
Tricep Dips on machine 3x15
leg Press 70lbs
Straight bar curl 20lbs
Nosebreakers on ball 10lbs
Squats holding 10lb dumbbells *pregnant women should never squat with a barbell on your back!

This workout took me about 45min. After working out I had a Greek yogurt with flax seed and walnuts. Then was ready to train my first clients of the day!

Dinner tonight was Whole Wheat Spaghetti with Ragu Light Spaghetti Sauce. I always buy the light because it has the least amount of ingredients and sugar added.   I also brown some lean ground turkey with minced garlic and oregano and add it to the Sauce.  It gives it a nice flavor and also adds lean protein to your meal. 

Tofu and Udon Noodle Stir Fry

This is a wonderful meal for not only vegetarians, but for anyone trying to eat healthier.  Eating meatless meals once a week not only saves you money it is also great for lowering cholesterol and Shrinking your waist line! Think you won't like tofu? Try it once you may be surprised!

Tofu and Udon Noodle Stir Fry:
1 Package of Extra Firm Tofu cut into cubes
1 Bunch of Udon Noodles
1 Pack of frozen Veggies. My favorite for stir fry is a combination of edamae, broccoli, carrots, water chest nuts, and baby corn.
1 leek or 1 yellow onion 
1 red pepper
1 tablespoon minced garlic
1 tablespoon hoisin sauce (found in Asian section of grocery store)
1 tablespoon Thai garlic paste (be careful this is very spicy)
1\4 cup Reduced Sodium Soy Sauce ( more or less depending on taste)
** In Wok or Large skillet, add garlic, leek, pepper, and soy sauce.  Let saute for about 5 min. add tofu, and remaining ingredients.  Cover and let cook until vegetables are tender.  In separate pot cook noodles.  When noodles are done add to the stir fry.